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  Click here to go to the first staff post in this thread.   Thread: Bench arch technique

  1. #21
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    Quote Originally Posted by 0ni View Post
    hahaha that's epic dude
    I'll give pushing back with my feet a go, I was waiting until I was set before doing it
    Any tips on getting my feet further back? I just can't get them back further and will eventually want flat feet if I am to bench in IPF
    I would say hip flexor stretches? Quad stretches?

    I think you do need to worry less about technique though yours looks fine (well, maybe not to a powerlifting coach).
    1rms: BP: 140kg touch'n go, MP: 85kg, Weighted Chin ups:60kg+104kg bodyweight. Squats/deadlifts: Injured, maybe 20kg each now (including bar weight).





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  • #22
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    Quote Originally Posted by Fluffy View Post
    You fucking overcomplicate everything. You remind me of a woman trying yo pick a new handbag.

    Just fucking bench and do assistance and your bench will go up.
    Just like I was doing before! That gave great results!

    There is no way, no way at all, that the ROM of my lift is such that I can't significantly increase my strength on the bench press. How the fuck is working on technique and dedicating hours each week to literally doing nothing but bench press and pull-ups for upper body "overcomplicating things"?

    >follow pre-programmed sheiko bench programming
    >work on technique
    >you're over complicating things
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



  • #23
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    Quote Originally Posted by 0ni View Post
    >get criticized for having shitty bench
    >seek advice of top strength coach in australia
    >travel across country to get in a few sessions with him
    >spend the majority of my time increasing all aspects of my bench, starts moving up considerably
    >get told I should go back to the way I was training before

    Fuck everything
    Having good comp technique and being a strong bencher are two different things. I'm just suggesting that you're focusing too much on the more complex aspects of the bench when you'll make greater gains by spending more time on the basics. A weak bencher with great technique is still a weak bencher.

    Learn technique for comps yes, but you should know full well that you have a tendency to delve too deeply into more complex technique and programming and not spend enough time focusing on getting strong. Case in point is this thread. You need to put the hours in to get strong first.

    But whatever, its not like I know anything about benching either...


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    Quote Originally Posted by 0ni View Post
    >get criticized for having shitty bench
    >seek advice of top strength coach in australia
    >travel across country to get in a few sessions with him
    >spend the majority of my time increasing all aspects of my bench, starts moving up considerably
    >get told I should go back to the way I was training before

    Fuck everything
    You really are a piece of work
    How on earth did you come to the conclusion above from what El Freako and others have told you.

    Maybe a big arch will help your comprehension skills.


  • #25
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    I know you have a good bench yes, but saying that following a Sheiko routine with the technique I have won't get me strong is just fucking ridiculous, I can give bazillions of examples of strong lifters that train with a big arch the majority of the time and have developed it right from the word go
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



  • #26
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    Quote Originally Posted by 0ni View Post
    I know you have a good bench yes, but saying that following a Sheiko routine with the technique I have won't get me strong is just fucking ridiculous, I can give bazillions of examples of strong lifters that train with a big arch the majority of the time and have developed it right from the word go
    Whatever.

    All I'm saying is that you should reserve the cranked arch for your heavier triples to singles. Do the majority of your volume with a looser set up greater ROM.


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    Quote Originally Posted by 0ni View Post
    >get criticized for having shitty bench
    >seek advice of top strength coach in australia
    >travel across country to get in a few sessions with him
    >spend the majority of my time increasing all aspects of my bench, starts moving up considerably
    >get told I should go back to the way I was training before

    Fuck everything
    This is the difference between you and a normal person Oni.

    Oni says I travelled across the country to seek advice from top strength coach.
    Normal person says popped in to see sticky for some pointers while in brissy.

    Oni wears wrist wraps and sets up comp style to bench 60kg.
    Normal person just fucking benches til they are repping 100kg.

    Oni claims to be friends with renowned american strength coach
    Normal person oh yeah I read something similar in that persons blog.

    You got a bad case of been a wanker mate.


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    hip flexor stretches, hip mobility, the mre you can tilt your hips the bigger you can get your arch, when you pull the weight out drive your traps into the bwnh an re set your chest, it will shift the arch in your back to your chest and away from the lower back, so your chest becomes higher

    "Grinding away our cartilage, one rep at a time"

    MTS CREW - 'THE OTTER'


  • #29
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    Quote Originally Posted by Fluffy View Post
    This is the difference between you and a normal person Oni.

    Oni says I travelled across the country to seek advice from top strength coach.
    Normal person says popped in to see sticky for some pointers while in brissy.

    Oni wears wrist wraps and sets up comp style to bench 60kg.
    Normal person just fucking benches til they are repping 100kg.

    Oni claims to be friends with renowned american strength coach
    Normal person oh yeah I read something similar in that persons blog.

    You got a bad case of been a wanker mate.
    i half agree with not comp arching for warmups, i do arch on warmups but i wait till my work sets before i crank it

    "Grinding away our cartilage, one rep at a time"

    MTS CREW - 'THE OTTER'


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    Quote Originally Posted by callan View Post
    hip flexor stretches, hip mobility, the mre you can tilt your hips the bigger you can get your arch, when you pull the weight out drive your traps into the bwnh an re set your chest, it will shift the arch in your back to your chest and away from the lower back, so your chest becomes higher
    Que??


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